cooking tips

october 98

Snacks are an important part of a diabetic’s daily life, particularly for anyone with type 1 diabetes, insulin-requiring type 2 diabetes, or hypoglycemia (low blood sugar) for whom between-meal and bedtime snacks are important for maintaining blood glucose levels as close to normal as possible. As we approach Halloween, we want to share some recipes, all of which you can serve to children or adults with the knowledge that they’re not eating empty calories. These snacks are delicious, healthy, and perfect for a party. If you live in a neighborhood where trick or treating is still observed (we find that more and more parents opt for a party, instead of going door to door), we’re not suggesting that you make and package these treats for goodie bags. As parents we can remember our rule that we sift out any non-commercial packaged treats before our children indulged on their "loot." Even if you know the parents, it’ll still be trashed unless you bother to put a seal on the package and a note to mom and dad. Instead, you can hand out Ghost Suckers (directions below). Or, you can buy inexpensive Halloween pencils, Halloween-shaped erasers, little rubber spiders, etc. Just go to any discount party goods or five and dime and you’ll find all sorts of non-edible treats that youngsters will love. Remember to keep a large pile of quarters to help fill up those UNICEF trick or treat cardboard boxes that are sure to come. Directions for making Ghost Suckers: Buy round-headed sugar-free suckers. Lay the sucker with the head in the center of a white facial tissue or same-size square of white cotton cloth. Gather the tissue down and around the stick; tie tightly just below the head, securing with a white twist-tie, piece or white string. Add 2 black dots with a black felt tip pen for the eyes. Let’s Party!: Peanut-Butter Squares (makes 25 squares) oil and flour aerosol spray 1 large egg 1/4 cup (50 g) "natural" style peanut butter 1 cup (200 g) ripe mashed banana 1/4 cup (60 ml )skim milk 1 cup (140 g) flour 1 teaspoon (5 ml )baking soda 1 teaspoon (5 ml )baking powder 1/4 cup (113 g ) chopped dry-roasted peanuts Preheat oven to 350°F (180°C, Gas Mark 4). Spray an 8-inch (20 cm) square baking pan with aerosol spray. In the bowl of an electric mixer, beat together the egg, peanut butter and banana until smooth. Beat in the milk and flour, baking soda and powder, and then stir in the peanuts. Spread the batter evenly in the pan. Bake for 30 minutes until browned. Cool and cut into 25 squares. Per 2 squares: 108 calories (37% calories from fat), 4 g protein, 4 g total fat (0.8 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 18 mg cholesterol, 148 mg sodium Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat Pineapple Squares (makes 25 squares) oil and flour aerosol spray 3/4 cup (299) juice-packed canned pineapple chunks, drained 1 large egg 1/2 cup (80 ml) unsweetened pineapple juice 1/4 teaspoon (1.25 ml ) orange extract 1 tablespoon ( 15 ml) vegetable oil 1 1/2 cups (211 g) flour 1 teaspoon (5 ml) baking soda 1 teaspoon (5 ml) baking powder Preheat oven to 350°F (180° C, Gas Mark 4). Spray an 8-inch (20 cm) square baking pan with aerosol spray. Measure out 1/4 cup (100 g) of the pineapple chunks. Puree until smooth in a food processor or blender. In the bowl of an electric mixer, beat together pureed pineapple, egg, pineapple juice, orange extract, and oil. Add the flour, baking soda and powder and beat again Stir in the remaining 1/2 cup (199 g) pineapple chunks. Spoon the batter into the prepared pan. Smooth the top and bake for 25 minutes until a knife inserted in the middle comes out clean. Cool and cut into 25 squares. Per 2 squares: 82 calories (19% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 14 g carbohydrate, trace dietary fiber, 18 mg cholesterol, 146 mg sodium Diabetic exchanges: 1 carbohydrate (bread/starch) Jack-O-Lantern Pizza Crisps (makes 6 servings) 6 10-inch (15 cm) fat-free flour tortillas refrigerated butter-flavored cooking spray 6 tablespoons (30 g) grated Parmesan cheese 1 teaspoon (5 ml) crushed dried Italian herbs Preheat oven to 350°F (180°C, Gas Mark 4). Using a jack-o-lantern shaped Halloween cookie cutter, cut the tortillas into pumpkin shapes. Lay cutouts slightly apart on 2 large baking sheets. Spray each jack-o-lantern with cooking spray. Combine Parmesan cheese and herbs; sprinkle evenly onto each cutout. Bake for 15 minutes, until crisp and golden, switching the pan positions after 8 minutes. Transfer to a cooling rack. Serve warm or at room temperature. Per serving: 162 calories (11% calories from fat), 6 g protein, 2 g total fat (1.2 g saturated fat), 1 g dietary fiber, 5 mg cholesterol, 528 mg sodium Diabetic exchanges: 2 carbohydrate (bread/starch) Dilled-Ranch Popcorn (makes 8 servings) 4 quarts (32 g) air-popped popcorn refrigerated butter-flavored cooking spray 1 1-ounce (30 g) ranch-style dip mix 1 teaspoon (5 ml) dried dill weed 1/2 teaspoon (2.5 ml) onion powder 1/4 teaspoon (1.25 ml) dried lemon peel Put popcorn in a large bowl and lightly coat with cooking spray. Sprinkle with remaining ingredients. Toss and spray again. Toss again and serve. Per serving: 71 calories (9% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 249 mg sodium Diabetic exchanges: 1 carbohydrate (bread/starch) Halloween Dip (makes 2 cups, 720 g) vegetable cooking spray 1/4 cup (24 g) chopped scallions, including some green 1 tablespoon (15 ml) curry powder 1/2 teaspoon (2.5 ml) ground ginger dash ground cinnamon 2 cups (227 g) plain nonfat yogurt 1/4 cup (36 g) finely chopped golden raisins Lightly coat a nonstick skillet with cooking. Add scallions and place over low heat. Sauté until onion is limp, about 5 minutes, stirring occasionally. Stir in curry powder, ginger, and cinnamon. Stir and cook for another 30 seconds, until spices are fragrant. Stir scallion-spice mixture into yogurt. Add raisins, mixing well. Transfer mixture to a serving dish. Serve with raw vegetables such as carrot sticks, celery sticks, sliced zucchini, cauliflower and broccoli florets, mushrooms, and slices of jicama. Per 1/4 cup (70 g) serving plus 6 pieces of raw vegetables: 77 calories (5% calories from fat), 6 g protein, 1 g total fat (0.1 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 1 g cholesterol, 67 mg sodium Diabetic exchanges: 1 carbohydrate (1/2 skim milk, 1 vegetable) Chile Con Queso (makes 8 servings) 4 ounces (120 g) reduced-fat processed cheese, cut into 1-inch (2.5 cm) cubes 1/3 cup (24 g) store-bought chunky salsa 1 16-ounce (480 g) can fat-free refried beans 1/4 cup (34 g) well-drained canned chopped green chiles Combine all ingredients and put in a microwave-safe dish. Cook for 2 minutes. Stir. Continue to cook for another 4 minutes, stirring once, until cheese is melted and dip is warmed through. Serve hot with fat-free or reduced-fat tortilla chips. Per serving (dip only): 102 calories (32% calories from fat), 5 g protein, 3 g total fat (2.0 g saturated fat), 10 g carbohydrate, 3 g dietary fiber, 10 mg cholesterol, 530 mg sodium Diabetic exchanges: 1 lean protein (meat), 1/2 carbohydrate (bread/starch) Witch’s Gorp (makes 16 servings) 3 cups (75 g) Rice-Chex cereal 3 cups (75 g) Wheat-Chex cereal 1 cup (45 g) mini bow-knot pretzels 2/3 cup (96 g) dry-roasted peanuts 1/4 cup (42 g) reduced-fat soft margarine, melted 1 tablespoon (15 ml) Worcestershire sauce 1 teaspoon (5 ml) Tabasco sauce or other liquid hot pepper sauce Preheat oven to 300°F (180°C), Gas Mark 4. Combine cereals, pretzels, and peanuts. Combine margarine, Worcestershire, and Tabasco. Pour over cereal mixture and toss to coat evenly. Spread mixture on a large baking sheet and bake for 30 to 40 minutes, stirring after each 10 minutes, until crisp and dry. Cool and serve at room temperature. Per 1/2-cup (30 g) serving: 118 calories (38% calories from fat), 3 g protein, 5 g total fat (0.9 g saturated fat), 16 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 201 mg sodium Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat Halloween "Candy" (makes 8 servings) 2 0.3-ounce (8.5 g) packages sugar-free orange gelatin 1 cup boiling water vegetable cooking spray Mix gelatin and water together, stirring until gelatin is dissolved. Pour 1/2-inch (2.5 cm) deep into a pan which has been lightly coated with cooking spray. Chill several hours or until firm. Cut out into Halloween shapes, pumpkins, witches, bats, etc. Keep refrigerated until ready to serve. Per serving: 9 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 1 g carbohydrate, 0 g dietary fiber, 0 cholesterol, 54 mg sodium Diabetic exchanges: free Green Slime (makes 8 servings) 2 0.3-ounce (8.5 g) packages sugar-free lime gelatin hot water ice cubes Following the package directions for "quick-set" gelatin, combine gelatin and hot water, stirring until dissolved. Add the ice cubes and chill until soft-set, not firm. Coarsely chop and shred the gelatin and serve (the more haphazardly you chop it, the better). Per serving: 9 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 1 g carbohydrate, 0 dietary fiber, 0 cholesterol, 54 mg sodium Diabetic exchanges: free Toasted Pumpkin Seeds (makes 8 servings) 2 cups (128 g) pumpkin seeds, scooped from a fresh pumpkin 2 tablespoons (30 ml) canola oil salt (optional) Rinse, removing all pulp and strings. Spread seeds in a single layer on a large baking sheet. Let air-dry for at least 3 hours. Preheat oven to 375°F (°C), Gas Mark ?. Drizzle the oil over the seeds and lightly sprinkle with salt (if using). Toss and again spread out in a single layer. Bake for 15 to 20 minutes, until lightly browned and toasted. Hull like sunflower seeds to eat. Per serving: 217 calories (75% calories from fat), 9 g protein, 19 g total fat (3.2 g saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 6 mg sodium Diabetic exchanges: 1/2 carbohydrate, 3 fat Witch’s Brew (makes 16 servings) dry ice 2 .32-ounce (9 g) sugar-free grape or black cherry drink mix cold water 1 46-ounce (1.4 l) can unsweetened pineapple juice, chilled 1 quart (1 liter) sugar-free lime-flavored carbonated beverage or sugar-free ginger ale, chilled Place a punch bowl into a larger bowl so that you have a gap of at least 3 inches between the two bowls. Fill the gap with small pieces of dry ice. Reconstitute drink mix with cold water according to package directions, stirring until dissolved. Pour into a punch bowl and stir in cold pineapple juice. Slowly add carbonated beverage and serve. Per 1-cup serving: 51 calories (0% calories from fat), trace protein, 0 total fat (0 saturated fat), 11 g carbohydrate, 0 dietary fiber, 0 cholesterol, 3 mg sodium Diabetic exchanges: 1 carbohydrate (fruit) Fresh Fruit Slush (makes 4 servings) 1 1/2 cups (225 g) chopped fresh fruit or unsweetened frozen fruit of your choice 8 to 10 ice cubes Using a food processor or blender, blend the fruit until smooth. While machine is running, add the ice cubes one at a time until the mixture takes on a slushy consistency. Pour into glasses and serve immediately. Per serving: 25 calories (6% calories from fat), trace protein, trace total fat (0 saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 0 sodium Diabetic exchanges: 1/2 carbohydrate (fruit)